Category Archives: News

Test Your Metal 2016: Clarifications

You have questions! We have answers.

General Questions

  • Can I volunteer to be a judge?
  • What if it rains?
    • Test Your Metal is rain or shine. Rain delays will be used if needed.
  • Are there cash prizes?
    • Test Your Metal gives you not crass financial gain, but immortal glory. And a badass trophy.
  • Will there be vendors?
    • The TYM event team will be selling water and a limited amount Test Your Metal and CrossFit Advanced merchandise.
    • The Mobility Docs – Dr. Chloe Costigan, Dr. John Giacalone Jr. & Dr. John Giacalone Sr. – will be offering use of their NormaTec recovery equipment FREE to athletes! (They will not be providing taping or other types of treatment.)
    • MBStix apparel will be joining us for the first time!
    • Additionally, food, drink and other vendors will be located throughout the greater SportsFest site. They’re not the healthiest options so you may wish to pack your own.
  • What about parking? 
    • SportsFest is a large event, so be sure to leave plenty of time for parking. For details, see the SportsFest website.
  • Can I bring a tent?
    • Yes!
  • What’s my heat assignment? In what order will I be doing the three WODs? 
    • Heat assignments will be on your scorecard when you check in. For an explanation of how the workout order works, see this page.
  • What’s that whole speech you give every year? We’re so glad you asked.
    • Cheating is not the same as strategy. Coming up with a strategy to work efficiently, especially for the team competition, is part of TYM. Coming up with ways to do less work than anyone else by finding a loophole is not cool. If you are unsure, ask, and we will clarify for you and everyone else. We appreciate all of you who do this!
    • Don’t be a hater. We encourage competitiveness but will not tolerate abusive behavior. Your judges are volunteering their time to help score for you and keep the playing field level. If you are no-repped, ask your judge why. They are there to work with you. But if you argue with a judge, your day is over.
    • Sportsmanship above all else. We do award the most badass trophies ever conceived, but it’s still just a piece of metal. Don’t sell your soul to the devil for one. Play fair. Sportsmanship and team spirit are commended.
    • No butterfingers.  Unless stated, there is no dropping weights. This rule is due to the competition being held in a field. We need to prevent divots and an unsafe atmosphere. You will be no-repped if you drop weights unless specifically stated. However, if your safety is at risk, absolutely drop it to stay safe… and then you will be no-repped.
    • 3-2-1- Go!  Know when your heats are. Pay attention and be ready to go. Test Your Metal waits for no one. To quote Founder and Bossman Emeritus Greg Tymon, “We run this hoe-down like a finely tuned Swiss clock. Don’t be the one to muck it up.”

WOD Questions (see the WODs here)

  • Individual Iron
    • Do athletes need to bring their own jump ropes? Yes. Let’s repeat that. YES. You must bring your own jump rope. Jump ropes will NOT be provided or sold. All athletes are responsible for having a jump rope.
    • Can I bounce the bar? No.
    • As a scaled athlete, am I allowed to “up-scale” and do double-unders instead of singles if I want? Yes.
  • Individual Lead
    • What kind of snatches? The snatches can be full, squat, power or muscle: there is no depth requirement.
  • Individual Steel
    • For chest-to-bar pull-ups, must the athlete’s chest touch the bar? Yes. The athlete’s chest must make contact with the bar.
    • How will jumping pull-ups be set up? We will provide small boxes and bumper plates to create the correct distance for the athlete to stand on. We will use a 6″ measuring tool (aka, the judge’s pen) to measure the distance from the top of the athlete’s head to the bar. It will be on you to know the right distance and set up yourself accordingly.
    • As a scaled athlete, am I allowed to “up-scale” and do kipping instead of jumping pull-ups if I want? Yes. (And, given the above, you may find that this would be a time advantage for you.)
    • For walking lunges, must the athlete’s knee touch the ground? Yes.
  • Team Iron
    • For the relay, do all athletes need to be all the way into position before the next athlete can begin moving? No. The athletes do not have to wait until the jumping person is on the ground before it is their turn to go. They can begin moving as soon as they are stepped over. However, they DO have to lie completely flat on the ground. You can see how it was done, way back at TYM 2012, in the video at the end of this post, particularly at the 1:33 mark.
    • Can we do sumo deadlifts? No.
    • For pull-up questions, see above. Please note that scaled teams must help each other adjust the correct plate/box distance, and note that up-scaling is an acceptable time-saving strategy.
  • Team Lead
    • For box jump overs, must the athlete clear the box? No. The athlete can land on the box before jumping to the other side.
    • Can the holder…. <insert any of the creative things that you want to get away with… you know who you are>
      • The holder cannot use any kind of equipment at all to help them hold their partner. This includes, but is not limited to: clothing, straps, boxes, barbells, spectators, or a Baby Bjorn.
      • The holder cannot touch the ground with anything but their feet. For instance, the holder cannot support their partner by kneeling, going on all fours, or laying on the ground. If the holder touches the ground with anything but their feet, team activity must stop – same as if they drop their partner.
    • Team Steel
      • Do the pistols have to be alternating? No.
      • For jump rope questions, see above. You must must must bring your own jump rope.
      • How far will the competitors be from the starting line? There will not be a significant distance between the starting line and the competitors.

Individual and Team Championships

  • Anything goes. But we will tell you this: these WODs will not be any longer than the other WODs.

Test Your Metal 2016: The WODs!

TYM Jump

We know you’ve been patiently waiting. (Well. Sort of patiently.) It’s finally time. Here they are: your workouts for Test Your Metal 2016!

General Notes

  • Athletes are responsible for using the proper equipment. Judges and pit bosses are not responsible for this. A movement performed with the wrong equipment will be a “no rep” – for example, not having the right weight on the bar, or doing box jumps at the wrong height.
  • Individual competition on Saturday includes divisions for Rx, Scaled, and Masters.
  • Team competition on Sunday includes divisions for Rx and Scaled (age is irrelevant).
  • If you have any questions, comment on this Facebook post. We’ll address them, and if there’s a need, we’ll do a follow-up post with clarifications.

Individual WODs – Saturday July 16


8:00 AMRAP:
With one barbell (RX: 185/125, Scaled:115/75, M40-44:135/95 M44-49:115/75 M50+:95/65)
9 deadlifts
6 hang cleans
3 front squats
30 double unders (Scaled: 30 single unders, Masters: 30 double unders)

Notes for Individual Iron:

  • An athlete can move directly from one movement into the next – for instance, the last deadlift can go directly into the first hang clean without the bar having to go back down to the ground. However, moving unbroken is not required. Similarly, the hang cleans can go directly into front squats.

Scoring for Individual Iron:

  • 1 point for each deadlift, hang clean, front squat, and double under (or single)


8:00 AMRAP:
800 meter run (Scaled: 600 meter run; Masters: 800 meter run) followed by:
Increasing reps, in a scheme of 1-2-3-4-5… (etc.):
Snatches (RX: 135/95; Scaled: 95/65; M40-44:115/75, M45-49:95/65, M50+:75/55
Lateral hand-release burpees over bar

Notes for Individual Lead:

  • The run is only completed once, to begin the WOD. (It is not repeated for each round.)
  • The run will be out-and-back to a judge or baton.

Scoring for Individual Lead:

  • 1 point for each snatch and each burpee. Run time = tie break time


8:00 AMRAP:
12 thrusters (RX: 95/65. Scaled: 65/45. Masters 40-44: 95/65. Masters 45-49: 85/55. Masters 50+: 75/45.)
12 pull-ups (RX: chest to bar. Scaled: jumping chin over bar. Masters 40-49: chin over bar. Masters 50+: jumping chin over bar.)
5 yards of walking lunges away from the rig with bar.

Notes for Individual Steel:

  • Walking lunges are done with the bar in a front rack position
  • A round is completed when the athlete has completed 12 thrusters, 12 pull-ups, and all 5 yards of lunges so that both feet cross the next line.

Scoring for Individual Steel:

  • 1 point for each thruster, for each pull-up, and for every 5 yards.


Team WODs – Sunday July 17


8:00 AMRAP:
25 yards of face-down hand-to-hand ladder relay to the pull-up rig
Each person performs either 5, 10, 15 or 20 pull-ups (RX: chest to bar, Scaled: jumping chin over bar)
25 yards of relay away from the rig
50 deadlifts, between all team members, done in pairs with partner deadlift holds (RX: 275/185, Scaled: 185/135)

Notes for Team Iron:

  • In the relay, the first team member places one hand on the starting line and lies face-down, stretching arms as far as possible. Team member 2 jumps over team member 1 and lies down similarly, spread out as far as possible as long as their fingertips touch. This progression continues, with the last member continuing to move up, as the team moves downfield. The team is done when a team member can touch the end line.
  • The team decides who takes which amount of pull-ups. They do not need to be unbroken, but each amount does all need to be done by their assigned person. (That is: one person cannot do their amount of assigned pull-ups, plus a few of someone else’s.) The person with 5 pull-ups must complete theirs; then the person with 10; etc.
  • For the deadlift hold, the team splits into male/female pairs.
  • Each pair performs a total of 25 deadlifts: one person deadlifting while the other holds a bar. The “holder” must have the barbell in a correct deadlift hold for the “lifter”s deadlifts to count.
  • The pair can split the 25 deadlifts in any way, and change roles as often as they want, as long as each person does at least one deadlift in the round.
  • Only one pair works at a time.

Scoring for Team Iron:

  • 1 point for each pull-up, and each deadlift.
  • Tie-break = the time after each round of pull-ups the team completes.


8:00 AMRAP:
Team member 1: 9-6-3: Overhead squats (RX: 125/75, Scaled: 95/65) and box jump overs (24/20, Scaled: box step overs)
Team member 2: Calorie row
Team member 3: Holds team member 4 so that they are not touching the ground
Team member 4: Is being nestled in the arms of team member 3

Notes for Team Lead:

  • Each team has one box-jump box, and is responsible for using it at the correct height for each team member.
  • Any way to hold the team member is acceptable, as long it is unassisted, and they are not touching the ground. Acceptable methods include: piggyback, sitting on shoulders, fireman carry, over-the-threshold-style, atlas-stone-style, magical levitation, etc.
  • Team members must rotate after team member 1 completes a full 9-6-3 of both movements. The rotation order must remain the same through the workout.
  • If one person stops, all must stop.

Scoring for Team Lead:

  • 1 point for each OHS and BJO
  • Tie-break = total number of calories rowed by the team


8:00 AMRAP:
10 pistols (Scaled: goblet squats, 1.5 pood/1 pood)
20 hand-release burpees to a thin plate
10 pistols
40 alternating dumbbell snatches (Rx: 55/35, Scaled: 45/25)
10 pistols
80 double unders (Scaled: 80 single unders)

Notes for Team Steel:

  • Only one athlete works at a time. Team members can switch out at any time. To make that switch, the active athlete returns to the starting line to tag in one of the non-working athletes.
  • Each movement must be completed before the next movement is begun (for instance, all 10 pistols must be performed before the 20 burpees can begin).
  • Each team member must complete at least one rep of any movement.

Scoring for Team Steel:

  • 1 point for each rep

Test Your Metal 2016: Standards of Movement and Q&A

How do I choose a division?
The following table of movement standards will help you decide whether to compete in the Rx or Scaled division (or, for individuals, Masters).

Scaled is for those who can’t do reps at Rx weight. If you can do multiple reps at Rx weights, you should register for the Rx division.

Masters division only applies in individual competition. For teams, age is irrelevant: all teams are either Rx or Scaled.

What if I want to compete but can’t do the Scaled weight?
Scaled athletes who can’t complete multiple reps can choose whatever weight they need to compete safely. Dropping below prescribed weights will remove an athlete from medal contention.

By design, the team competition is for 2 men and 2 women. However, any configuration of athletes can compete, as well as drop below prescribed weights, to compete safely. Either of these will remove that team from medal contention.

Did you pull these out of your…
Standards are based on those used in the Open and previous Test Your Metal competitions.

Wait, we’ll have to do all of this??
These standards are just a guide to help you choose the appropriate division. Not all of these movements will be used. Conversely, it’s possible that a WOD could include a movement not listed here. Again: this list is a guide only.

Can we drop weights instead of controlling them to the ground?
You will be allowed to drop the barbell only if that permission is explicitly stated during the WOD descriptions and in the athlete’s meeting on the morning of the competition. Otherwise, a dropped bar will be a “no rep.”

What about the final WODs?
In the finals, all bets are off and anything goes.

What about…
Movements like running, push-ups, burpees or rowing? Yes, you have to be able to do those.

More questions?
Ask us at Test Your Metal on Facebook, or testyourmetalcompetition at gmail.


  Rx Scaled Masters
  Men Women Men Women Men Women
Box jumps 24″ 20″ 24″ step-up 20″ step-up 24″ 20″
Clean, any kind, or
Front squat from the ground
Up to 225 lbs Up to 135 lbs Up to 135 lbs Up to 95 lbs Up to 165 lbs Up to 115 lbs
Deadlift Up to 315 lbs Up to 225 lbs Up to 225 lbs Up to 155 lbs Up to 255 lbs Up to 165lbs
Double-unders Yes Yes Singles Singles Yes Yes
Goblet squats 2 pood 1.5 pood 1 pood 25 lbs  1.5 pood 1 pood
Handstand walk Yes Yes No No No No
Jerks Up to 135 lbs Up to 95 lbs Up to 115 lbs Up to 65 lbs Up to 115 lbs Up to 65 lbs
Kettlebell swings Up to 2 pd Up to 1.5 pd Up to 1.5 pd Up to 1 pd Up to 1.5 pd Up to 1 pd
Overhead squats or OH lunges Up to 96 lbs Up to 65 lbs Up to 45 lbs Up to 35 lbs Up to 65 lbs Up to 45 lbs
Pistols (at least 1 team member) Yes Yes No No  No No
Pull-up Chest to bar Chest to bar Jumping chin over bar Jumping chin over bar Chin over bar Chin over bar
Snatch, any kind Up to 135 lbs Up to 95 lbs Up to 95 lbs Up to 65 lbs Up to 115 lbs Up to 75 lbs
Thrusters Up to 115 lbs Up to 75 lbs Up to 85 lbs Up to 60 lbs Up to 85 lbs Up to 60 lbs
Toes to bar Yes Yes Hanging knee raises Hanging knee raises Yes Yes
Wall balls 20 lbs to 10′ 14 lbs to 9′ 20 lbs to 9′ 10 lbs to 9′ 20 lbs to 9′ 10 lbs to 9′


2015 WOD Clarifications

Let me try to make things more clear.  No guarantees.

Individual Workouts

  • IRON
    • No questions on this one.  Nice work everyone!
  • LEAD
    • The burpee broad jumps done by the Masters and Scaled athletes are actually hand release burpee broad jumps.
    • Bring your own jump rope.
    • The jump roping will be done on mats or plywood, not directly on the grass.
    • No questions here.

Team Competition

  • IRON
    • Each round, the total amount of snatches to be done is 16.  There will be two bars in each stall, one for the guys and one for the girls.  A guy and a girl will face each other and do 16 reps simultaneously.  It does not matter which guy and girl are doing the snatches and the guys and the girls can switch out at any time… long as it’s always one guy and one girl doing the snatches.
    • For the team carry, only two feet can be on the ground and they have to be from the same person.  The only other body parts that can touch the ground by anyone else are hands.
    • The synchronized bar facing burpees will be done over an 8 foot length of pvc, 9.5 inches high.  Teammates all have to be on the ground before anyone stands up and all have to jump at the same time.
  • LEAD
    • If a team wants to be ranked but has someone who cannot do the assigned weight for the deadlift, they still have to take their one minute turn and possibly get zero reps.  If the weight is modified for that individual, then the team will no longer be ranked with the others.  Any individual or team can modify any workout in order to make it doable or safe.  Doing so precludes that person or team from medal contention but there’s more to life than medals.
    • No questions here.

I hope this helps.


How To Conduct Yourself At TYM 2015

Competitiveness or Sportsmanship?  Yes Please.

With the 5th annual TYM competition almost here, I want to cover a few rules on how we expect athletes to conduct themselves.
  • Strategy is not the same as Cheating.  Once the workouts are released, coming up with a sound strategy to work efficiently, especially for the team competition, is part of TYM.  Coming up with ways to do less work than anyone else by finding a loophole in the explanation is not cool.  If you are unsure, let me know and we will clarify for you and everyone else.
  • Don’t be a hater.  We encourage competitiveness but will not tolerate abusive behavior.  The judges are volunteering their time to help score for you and keep the playing field level.  If you are “no repped” please ask the judge why.  They are there to work with you.  If you argue with a judge, your day is over.
  • Sportsmanship above all else.  I know we provide the most badass trophies ever conceived, but it’s still just a piece of metal.  Don’t sell your soul to the devil to own one.  Play fair.  Sportsmanship and team spirit will are commended.
  • No Butterfingers.  Unless otherwise specifically stated, there is no dropping of weights.  This rule is due to the competition being held in an open grass field so we want to prevent divots and an unsafe atmosphere.  You will be No-Repped for dropping the weight.  The only exception is if your safety is at risk, then drop it to stay safe…..and then you will be No-Repped.
  • 3-2-1- Go!.  Know when your heat is up.  We run this ho-down like a finely tuned swiss clock.  Don’t be the one to muck it up.

Now for some general event info:

  • We have an event Facebook fan page.  Like It.
  • Registration is still open so let your friends know. 
  • Arrive early to the event.  Parking may take a while as our competition is part of a very large event called SportsFest.
  • Bring your food, you paleo freaks.  The vendors at this event are under contract and we were not able to bring outside vendors in to provide nuts, seeds and livestock.
  • We go rain or shine.  In the event of a deluge, we will pause the competition as necessary.  If the heavy rain continuities, we will modify the workouts as necessary to keep everyone safe.
  • That’s all I can think of for now but stay tuned as more info will be coming your way.

Thanks and I’m looking forward to another great event.

If you have any specific questions, don’t hesitate to ask:
  • info@testyourmetalcom
  • 610-829-1070

Greg Tymon
Director of all things that go correctly.  If they get mucked up, that’s someone else.

2015 Team Carry Info

Here’s the deal on the Team Carry:

  • Only one teammate’s feet can be on the ground.
  • The whole team must be connected, meaning some part of each team member must be touching another’s.
  • The only other part of the rest of the team’s bodies that can touch the ground are their hands.
  • Each team will have an 9 foot wide lane to work within.
  • No other equipment can be used, i.e. the barbell.



Take the weekend to get your thoughts, teams and shit together, my friends, cuz registration opens on Monday, June 15th at 5am.

Here’s what you need to know:

  • Go to the “Registration” tab of this website to register.
  • There will be 2 separate registration pages, one for Individuals and one for teams.
  • We sell out every year, so don’t dilly dally.
  • This year, the Masters’ division is for very capable senior citizens, I mean athletes, who want to be compared separate from the very capable young guns (similar to the CrossFit Games).  If you are over 40 and cannot do the weights of the Masters’ division, please sign up for the Scaled division, that’s what it’s there for.
  • If you can safely compete using the weights assigned to the Rx division, but you feel you will place higher in the Scaled division, DO NOT CHOOSE SCALED.  The Scaled division is for those who cannot safely compete with the Rx weights or skills.  I respectfully ask each of you  to please express some courtesy for those competing in the Scaled division, and some self respect.
  • To be in the running for a trophy on Sunday, Rx and Scaled teams must be 2 men and 2 women.
  • For those not motivated by extrinsic forces ( i.e. fame, fortune, glory, awards, fast women, and loose cars), teams can consist of any gender combination you want.

Thanks for your patience and support.  My love for you is real.

TYM 2015: Choosing Rx or Scaled

The following table will help you decide if you should compete in the Rx or Scaled division.  If you can do multiple reps of the following movements at the Rx weights, then you should register for Rx.  The Scaled division is ONLY for those who cannot do reps at the Rx weight.  If you are registering as Scaled, but cannot do multiple reps for any or all of the movements, don’t worry, you can choose whatever weight you want in order to complete safely.  Dropping below the Scaled weight removes an athlete from medal contention.

By design, the team competition is for 2 men and 2 women.  However, any configuration of athletes can compete as well as drop the weight below the Scaled weight as needed to compete safely.  Doing so removes that team from medal contention.
Where it says “(1 or more teammates)” under a movement, only 1 teammate needs to be able to do that movement at the designated weight, but the more teammates that can do it, the better.

Individual Competitors
Men Women Men Women Masters Masters
Rx Rx Scaled Scaled Men Women
Box Jump-Overs 24″ jump 20″ jump 24″ step-up 20″ step-up 24″ jump 20″ jump
Clean, any kind 225lbs 135lbs 135lbs 95lbs 125-165lbs 75-115lbs
Deadlift 315lbs 225lbs 225lbs 155lbs 205-255lbs 145-165lbs
Double Unders Yes Yes No No Yes Yes
Hand Stand Walk Yes Yes No No No No
Kettlebell Swings 2 pood 1.5 pood 1.5 pood 1 pood 1.5 pood 1 pood
Snatch, any kind 135lbs 95lbs 95lbs 65lbs 75-115lbs 55-75lbs
Thrusters 115lbs 75lbs 85lbs 60lbs 65-85lbs 40-60lbs

Team Competitors

 Men  Women  Men  Women
 Rx  Rx  Scaled  Scaled
Deadlift (1 or more reps) 315lbs 225lbs 225lbs 155lbs
Dmbl Hang Squat Cleans pair of 55s pair of 35s pair of 45s pair of 25s
(1 or more teammates)
Hang Snatch 135lbs 95lbs 95lbs 55lbs
Heavy Jump Rope, 1.5″  Yes  Yes  Yes  Yes
(1 or more teammates)
Kettlebell Swings 2 pood 1.5 pood 1.5 pood 1 pood
Pistols Yes Yes No No
(1 or more teammates)
Goblet Squats No No 1 pood 25lbs
(1 or more teammates)